Eat more, Sleep more, Lift more

Discussion in 'Member Journals & Pictures' started by Tom, Feb 2, 2012.

  1. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    Sorry for the lack of activity guys, basically hurt my neck on Tuesday doing a Chest/Delts/Biceps workout.

    Thought it might just take a couple days to heal but was still pretty bad come Thursday so went to the doctor, he made me get a CT scan to make sure I didn’t fracture it because I told him I originally noticed it was sore after doing squats. I didn’t mention it but one of the sets of 140kg I had the bar way too high up so it was sitting on that bone on the back of your neck.

    I told the doctor this and that’s why he wanted me to get the CT scan, I thought there was no chance it was fractured because I did the actual damage the day after while doing the machine Shoulder Press. But hey, better safe than sorry and it’s free so why not.

    Went back to the doctor today for the results, of course no fracture and told me to see a physio who told me it’s just my neck muscles surrounding my spine. Gave me some deep massage and some exercises to do etc.

    The conclusion we came to was that I just have really bad posture especially when using those machines. I tend to bring my chin down into my chest instead of keeping a neutral neck and pushing back onto the pad. Something I need to work on.

    But yeah still in pain as I write this, haven’t really been taking any pain killers or anti inflammtories which is probably another silly thing.

    Fingers crossed I’m back into it next week, just what I needed after 3-4 weeks off hey? And the next 3-4 weeks are going to be a bit over the place due to my shifts at work. Gonna be tough to find time to workout but I’ll do what I can, it’s just that time of year I guess.

    Still eating pretty good, did meal prep yesterday so for the most part my diet will be alright. Main thing I’m focusing on is hitting my protein and just trying not to blow out on the fats.
     
    Joffrey Calliper and DanOz like this.
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. DanOz

    DanOz Well-Known Member

    Joined:
    May 30, 2012
    Messages:
    411
    Likes Received:
    72
    Hope it heals quickly. My neck responds well to chiro
     
    Tom likes this.
  4. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    578
    Likes Received:
    308
    Bloody injuries always seem to happen at the worst possible time hey, hope it comes good quickly man.
     
    Tom likes this.
  5. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    Thanks boys!

    Yeah it’s really annoying especially at this time when I’ve been off for 3-4 weeks already and coming into Christmas/New Years where my work schedule is going to be a bit whacky.

    Feeling a little better each day but definitely not something that is going to be gone one morning.

    Planning on going in tomorrow and doing a machine only leg workout so Leg Press, Leg extensions, Leg curls and some seated calf raises maybe.

    I’m thinking it should be alright to do some arm stuff too but just not go super heavy so that’s my plan for Tuesday. I’ll probably steer clear of any chest/back/shoulder stuff just to be safe unless my neck is feeling perfect come Wednesday/Thursday.

    Just taking it day by day!
     
    DanOz likes this.
  6. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    Not having a computer or home internet sucks balls, sorry lads will have a couple updates up tonight.

    I feel like my day isn’t complete if I don’t update this haha, too commited maybe?
     
    DanOz likes this.
  7. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    17/12/18

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:15AM: 250g chicken breast, basmati rice, mixed vegetables, sweet chilli & lemongrass sauce
    • 1:15PM: 1 scoop Ghost Legend
    • 4:00PM: 200g diced beef, 200g diced potatoes, tomato sauce
    • 6:00PM: Grapes, banana, strawberries, orange, mango
    • 8:00PM: Steak, fried egg, corn, potato salad, 1x multivitamin, 5g fish oil, 5g creatine

    Workout

    Energy Level: Medium
    Routine: Lower

    Duration: 1 hour 30 mins
    • Leg Press: 12x120kg, 10x160kg, 8x200kg, 8x240kg, 8x260kg, 8x280kg, 8x300kg, 8x240kg, 8x240kg
    • BB Romanian Deadlift: 10x40kg, 8x60kg, 8x70kg, 8x80kg, 8x90kg, 8x70kg, 8x70kg
    • Seated Leg Extension: 10x41kg, 8x50kg, 8x59kg, 8x63kg, 8x68kg, 8x68kg, 10x50kg, 10x50kg
    • Standing Calf Raise: 10x40kg, 8x80kg, 8x90kg, 8x100kg, 8x100kg, 8x80kg, 8x80kg
    Summary

    Pretty good workout, nothing too crazy. Was actually a bit surprised on leg press, didn't expect to get up to a set of 300kg so that was good. Seated leg curl machine still broken which sucks, did some lightish Romanian deadlifts for 8 rep sets. Did back off sets on every exercise as well. Leg extensions felt alright, still feeling a bit weak.

    -------------------------

    18/12/18

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 2x fried eggs, 4x slices bacon, tomato sauce
    • 12:15PM: 250g chicken breast, basmati rice, mixed vegetables, sweet chilli & lemongrass sauce
    • 2:00PM: 1.5 scoop Ghost Legend
    • 4:30PM: 200g diced beef, 200g diced potatoes, tomato sauce, 1x granny smith apple
    • 6:30PM: BBQ chicken, coleslaw with peanut sauce
    • 7:30PM: 5g fish oil, 5g Creatine

    Workout

    Energy Level: Medium
    Routine: Arms

    Duration: 1 hour 45 mins
    • Straight Bar Tricep Extension: 12x21kg, 10x28kg, 8x35kg, 6x42kg, 6x42kg, 6x42kg, 6x42kg
    • BB Bicep Curl: 10x20kg, 8x25kg, 8x30kg, 6x35kg, 6x35kg, 6x35kg, 6x35kg
    • Machine Seated Tricep Dip: 10x50kg, 8x63kg, 8x77kg, 8x81kg, 8x86kg
    • DB Hammer Curl: 12x12kg, 10x14kg, 8x14kg, 8x16kg, 8x16kg, 8x16kg
    • Cable One Arm Tricep Extension: 10x6kg, 10x8kg, 10x8kg, 10x8kg
    • Cable One Arm Bicep Curl: 10x6kg, 10x8kg, 10x8kg, 10x6kg
    • Seated EZ Bar Close Grip French Press: 12x25kg, 12x25kg, 12x25kg, 12x25kg
    • Rope Hammer Curl: 12x17kg, 12x17kg, 12x17kg, 12x17kg
    Summary

    Neck feeling pretty good, still a bit sore when I turn my head but no pain when waking up which is good. Can't remember the last time I did an arms only workout, was pretty good but tough as well. Straight bar tricep extensions were with the thicker bar which made it a lot tougher, 42kg is pretty weak for 6 rep sets but then again I'm definitely not back to full strength yet. Shows with bicep curls as well, only 35kg for 6 rep sets and they were as tough as 40-42.5kg sets were feeling not too long a go. Won't go into detail on everything else, was a good overall workout

    I am tracking my marcros for everything except the last meal which is just gonna be random dinners the missus and I make.
     
  8. DanOz

    DanOz Well-Known Member

    Joined:
    May 30, 2012
    Messages:
    411
    Likes Received:
    72
    My arms would not move after all that volume!
     
  9. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    20/12/18

    Morning Weight: 94.5kg

    Diet

    • 8:00AM: 4x slices white bread, 2x slices light cheese, 40g ham, tomato sauce
    • 11:30AM: 250g chicken breast with peri peri marinade, sweet potato, broccoli, beans, peas
    • 12:30PM: 6x pieces red licorice
    • 1:15PM: 1 scoop Ghost Legend
    • 4:00PM: 200g lean beef mince, basmati rice, taco seasoning, 1/2 avocado, light sour cream, mild chunky salsa
    • 6:30PM: 150g short cut bacon, 2x whole fried eggs, 4x slices white bread, tomato sauce
    • 7:30PM: 1x 170g Chobani strawberry Greek yoghurt, 1x multivitamin, 5g fish oil, 5g creatine
    Macros

    Calories:
    3098
    Protein: 220g
    Carbs: 307g
    Fat: 104g

    Workout

    Energy Level: High
    Routine: Chest & Back

    Duration: 1 hour 25 mins
    • BB Flat Bench Press: 12x20kg, 10x40kg, 8x60kg, 6x70kg, 3x80kg, 1x90kg, 3x100kg, 3x100kg, 3x100kg, 5x90kg, 5x90kg, 5x90kg
    • Machine Seated One Arm Row (neutral grip): 10x31kg, 8x41kg, 8x41kg, 8x41kg
    • Machine Incline Bench Press: 10x25kg, 8x35kg, 8x45kg, 8x50kg, 8x50kg
    • Underhand Lat Pulldown: 10x45kg, 8x59kg, 8x66kg, 8x73kg
    • Machine Seated Chest Fly: 10x52kg, 10x66kg, 10x66kg, 10x66kg
    • Machine Lat Pulldown: 10x41kg, 10x50kg, 10x50kg, 10x50kg
    Summary

    Alright so I did my meal prep yesterday and decided I would try and clean up my diet a bit thinking I had put on a bunch of weight the last few weeks, but I finally got some bathroom scales for our new place and weighed in 2-3kg lighter than what I was before I left haha. Should of known, I reckon I've lost a bit of muscle. I feel like I'm looking really flat which sucks. So today I sort of just lost it and just ate a lot. I mean it really wasn't that much but I was planning on eating deficit calories yesterday haha. Anyway there's not really a whole lot I can do about it right now, it's that busy time of the year and the next 4 weeks my work roster is going to be all over the place. Probably won't even get a workout in next week due to Christmas and just really long shifts at work.

    Anyway I hit some chest and back today, considering the weights were actually pretty shit I felt really good throughout the whole workout and had a solid pump. Didn't notice any pain in my neck which is good. Tried keeping my head on the bench when doing flat bench press but it's nearly impossible for me haha, not sure if it's even that bad of a thing for flat bench. Machines though I really want to try and keep a neutral neck, really tried to do it on machine incline. There were a few times where it just came off and I pulled my chin down to my chest but I corrected it straight away. Really trying to fix this so it takes the pressure of my neck.

    Gonna hit some shoulders tomorrow and might even try and get another leg workout in on Saturday.
     
  10. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    Quick update from my phone!

    Morning weight: 94.5kg

    Machine Seated Shoulder Press (neutral grip)
    10x15 8x25 8x35 6x45 6x45 6x45 6x45

    DB Seated Side Raise
    10x10 8x12 8x14 8x14 8x14

    Cable One Arm Rear Delt Fly
    10x6 8x8 8x8 8x8

    DB Alternating Front Raise
    10x10 10x12 10x14 10x14

    Cable Leaning One Arm Side Raise
    10x6 10x6 10x6 10x6

    Rope Face Pull
    10x17 10x17 10x17 10x17

    Not a bad workout overall, had good energy going into it but sort of got a bit lethargic as the workout went on. Weight wise it wasn’t too bad but nothing special either.

    Was a bit worried with seated machine shoulder press after pulling my neck on it last week, decided to go heavy on the neutral grip instead and kinda liked it. Really focused on keeping my head on the bench and trying to push it into it.
     
  11. JCH

    JCH Member

    Joined:
    Dec 18, 2018
    Messages:
    37
    Likes Received:
    20
    Wow this is a pretty consistent log you've had over a long time! Nice work.
    I like the detailed approach too. Would be good to look back on down the track with more than just what you lifted, but also what you ate, how you felt etc.
     
  12. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    Cheers man appreciate it!

    Definitely helps being able to go back and see how I felt in workouts etc. I usually note down that I want to do something different next time and then totally forget but nowadays I always make sure to go back to check.

    Been a bit incosistent lately but went to Japan then moved into own place then Christmas so it’s been a bit of a hectic last couple months. Plus my roster at work is all over the place which doesn’t help.

    Stinging to get back into it though, should be able to get 4-5 days in next week! Al
     
  13. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    8/1/19

    Morning Weight: 95.4kg

    Diet


    • 9:00AM: 2x slices white bread, 150g bacon, tomato sauce
    • 12:00PM: 300g chicken breast, basmati rice, green beans, satay sauce
    • 3:00PM: 200g regular beef mince, 100g penne pasta, bolognese sauce, diced tomatoes
    • 5:45PM: 1 scoop Ghost Legend
    • 9:00PM: Homemade oven baked asian style BBQ chicken with white rice & salad
    • 9:45PM: 1x Chobani Greek yoghurt

    Macros (without 9PM meal)

    Calories: 2152
    Protein: 173g
    Carbs: 215g
    Fat: 61g

    Workout

    Energy Level: Medium
    Routine: Upper

    Duration: 1 hour 20 mins

    • BB Overhed Press: 10x20kg, 8x30kg, 6x40kg, 3x50kg, 1x55kg, 5x60kg, 5x65kg, 5x65kg, 5x65kg
    • BB Bicep Curl: 10x20kg, 8x25kg, 6x30kg, 6x35kg, 6x35kg, 6x35kg, 6x35kg
    • Machine Incline Bench Press: 10x25kg, 8x35kg, 8x45kg, 8x50kg, 8x55kg
    • Machine Seated One Arm Row (neutral grip): 10x26kg, 8x31kg, 8x36kg, 8x41kg
    • Straight Bar Tricep Pushdown: 10x24kg, 8x33kg, 8x40kg, 8x40kg, 8x40kg
    • Cable Standing One Arm Rear Delt Fly: 10x6kg, 10x6kg, 10x6kg, 10x6kg
    Summary

    Aaaaand I'm back into it! Been really slack lately and since my last workout I posted in here I did an upper day last Thursday/Friday and that was it. Just a mixture of reasons, missus was off work so was spending time with her before work and my work roster has just been all over the place lately. My current roster has me working 10-5:30PM during the week which for going to the gym is really crap for me. I am not a morning gym person, I can't wake up at 6AM and just go straight to the gym. I also have to drive my missus to work at 8AM every morning so it would give me bugger all time anyway. So that only leaves me the option of going after work at 6PM when the gym is the busiest but hey what am I gonna do. Today was the latest I've ever been at the gym haha, in he past the latest I've been at the gym until is like 5PM and today I was there until 7:30PM. Sounds stupid I know but I'm a creature of habit and something as silly as that really bugs me, but like I said I don't really have a choice right now and I really need to get back into a good routine. I am glad to say though I have been offered a new job and will be starting said job in 4 weeks, I've been trying to get this job for the last 2-3 years so I am beyond stoked. Let's just say it's more than double the hourly rate I am currently on!

    Anyway felt really good to get back into it, been feeling pretty average lately and looking a bit deflated but all it takes is a bit of a pump to make you feel good again haha. I was planning on this workout being a delts/arms workout but ended up being a full upper day instead. Started with OHP and was pretty happy with it, won't say the form was perfect but nevertheless I'm happy with what I did. Bicep curls were good, really controlled and paused the top each rep for 2-3 seconds, hopefully get back into the 40's soon. Machine incline was alright, 55kg set was pretty tough. Shows my strength has dropped a bit, was doing 3x8 with 60kg before my break. One arm rows were sort of the same, although I did them with a neutral grip when I sort of changed to doing them with the pronated grip before my break so might of been why it felt a bit heavier. Should of done something else for triceps because now I'm not sure what I'll do for my heavy tricep movement on Thursday, usually its these but now it'll have to be machine tricep dips I guess. They felt really good though, really felt them. Finished with some 10 rep cable rear delt flies which felt really good, kept the rest time bit lower than usual as well so they were burning.

    Diet was spot on today, like I said a while a go my dinners aren't going to be prepped meals anymore mostly home cooked meals which will just be anything random. Not really tracking that meal, just trying to make sure my protein is high enough before it, not trying to lose fat or anything at the moment. Probably aiming to be in a slight surplus just to get my strength back!
     
    blindbodybuilder and JCH like this.
  14. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    9/1/19

    Morning Weight: 93.9kg

    Diet


    • 9:00AM: 2x slices white bread, 125g bacon, tomato sauce
    • 12:30PM: 300g chicken breast, basmati rice, green beans, satay sauce
    • 3:00PM: 200g regular beef mince, 100g penne pasta, bolognese sauce, diced tomatoes
    • 5:30PM: 1 scoop Ghost Legend
    • 8:00PM: Pasta with cheese sauce & bacon
    • 9:30PM: 1x YoPro yoghurt

    Macros (without 8PM meal)

    Calories: 2130
    Protein: 171g
    Carbs: 206g
    Fat: 64g

    Workout

    Energy Level: High
    Routine: Lower

    Duration: 1 hour 20 mins

    • BB Squat: 6x20kg, 5x60kg, 3x80kg, 2x100kg, 1x120kg, 1x130kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x140kg, 3x120kg (pause reps), 3x120kg (pause reps)
    • BB Romanian Deadlift: 6x20kg, 6x40kg, 3x60kg, 6x80kg, 6x90kg, 6x90kg
    • Leg Press: 10x160kg, 8x200kg, 8x240kg, 8x240kg, 8x240kg

    Summary

    First time squatting in almost a month, definitely felt heavy. Sucks that I was doing 140kg for 3x7 end of last year and now 140kg is feeling like 150-155kg was back then haha. Shows I've lost a bit of strength. Fun fact, today was the first time I've squatted with no compression leggings in a very long time. To be honest even before I was wearing the longer ones I was wearing the shorts haha. I know it sounds stupid but I always thought it would feel too weird going from them to nothing but I barely noticed it to be honest. Didn't do as many reps for the acclimation sets today, don't really need to be doing very high reps for them though since I'm just acclimating up. Anyway like I said it felt heavy and just hoping I can get back up to the 150's sooner rather than later.

    Romanians felt pretty good, 90kg sets were pretty tough mainly on my grip though. Didn't use straps at all and always find 90kg to be the weight where grip starts to be an issue. Anything over 100kg and I need straps for sure. Next I did leg press, not really sure why - was a bit light headed at this point haha. Worked up to 240kg and first set was pretty tough so was thinking I'd only get 1 more set of 8 but managed to get 2 and kinda felt like each set was actually getting easier. Finished it there, would of done some standing calf raises too if the machine was free but was already like 7:45PM so just left.

    Didn't mind the late workout today, gym was noticeably quieter though and was in the squat rack for 2/3 of the lifts so maybe that's why. Funny I always notice how busy the gym is on a Monday/Tuesday then as the week goes on it just gets quieter and quieter like people just give up or something I dunno haha. But like I said I'm not minding it once I actually get to the gym, but I'm definitely not keen come 5:30PM and I'm finishing work. I've found myself drinking my pre workout 10-15 mins before I actually leave work just to get the energy going to get there haha - terrible I know.

    Diet today was pretty good but dinner probably wasn't very high in terms of protein, missus made a pretty basic pasta with cheese sauce and a bit of bacon so maybe 20-30g protein tops. But as long as I'm hitting around 200g protein I'm happy for now. Ran out of creatine a few days a go which is a little annoying, gonna get some more tomorrow.
     
    Joffrey Calliper likes this.
  15. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    Also forgot to mention but last year I had quite a few more injuries than I would have liked, so it's sort of got me rethinking my training approach. I think I want to try something different and go for a more high volume/high intensity style this year. One thing I love about training is that you don't have to stick to one style of training, last year I was focusing a lot on heavy 3 rep sets and I think my body might need a bit of a rest from that.

    So I'm thinking nothing below 6 reps except for squats probably, I just love squatting heavy too much and to be honest I have never really had any sort of bad injury from heavy squatting so why stop. But I would still like to incorporate some higher rep stuff as well and also some new variations/exercises such as front squats.

    One type of training I really like is reverse pyramids so maybe for my heavy compound I will do that. For bench for instance maybe work up to 1x6x100kg followed by 8x95kg then 10x90kg - just an example.
     
  16. Tom

    Tom Well-Known Member

    Joined:
    May 10, 2011
    Messages:
    2,770
    Likes Received:
    371
    10/1/19

    Morning Weight: 93.8kg

    Diet


    • 8:30AM: Medium acai bowl w/ strawberries, bananas & granola
    • 12:30PM: 300g chicken breast, basmati rice, green beans, satay sauce
    • 3:00PM: 200g regular beef mince, 100g penne pasta, bolognese sauce, diced tomatoes
    • 5:30PM: 1 scoop Ghost Legend
    • 8:00PM: 5x slices garlic chicken pizza, like 2/3 block of Cadbury black forest chocolate

    Macros (without 8PM meal)

    Calories: 2094
    Protein: 138g
    Carbs: 251g
    Fat: 63g

    Workout

    Energy Level: Medium
    Routine: Chest & Back

    Duration: 1 hour 10 mins

    • BB Flat Bench Press: 10x20kg, 8x40kg, 6x60kg, 3x80kg, 6x90kg, 6x90kg, 6x90kg
    • Underhand Lat Pulldown: 10x45kg, 6x59kg, 3x73kg, 6x79kg, 6x79kg, 6x79kg
    • BB Incline Bench Press: 10x30kg, 8x50kg, 8x70kg, 8x70kg, 8x70kg
    • BB Bent Row: 10x40kg, 10x60kg, 10x60kg, 10x60kg
    • Machine Seated Chest Fly: 10x45kg, 10x59kg, 10x66kg, 10x66kg
    • Machine Lat Pulldown: 10x45kg, 10x54kg, 10x54kg, 10x54kg

    Summary

    Pretty sore today so workout was a bit tougher, happy with what I did though. Put my ego aside and stayed under 100kg today, 90kg sets felt like 100kg though haha. Underhand pulldowns were alright, but felt heavy also. Everything else felt pretty good, surprised how quickly I got through the workout but guess I didn't really do too many sets on each thing.

    Diet today was alright but probably a bit under on protein, had an acai bowl for breakfast which had like none in it then some pizza for dinner. Missus had some chocolate when I got home too so couldn't help myself haha.

    Hopefully get a delts/arms workout in tomorrow, got a few things to do though like the medical for my new job. Got a feeling my legs are gonna be pretty sore tomorrow which won't help haha.
     
  17. blindbodybuilder

    blindbodybuilder Well-Known Member

    Joined:
    Mar 20, 2013
    Messages:
    578
    Likes Received:
    308
    I reckon your strength will be back in no time man.
     

Share this topic with friends